A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables.
And to help people with conditions such as Crohn’s disease, ulcerative colitis, celiac disease, diverticulitis, cystic fibrosis, and chronic diarrhea.
_ How the Diet Works.
The theory behind the Specific Carbohydrate Diet is that certain carbohydrates are not fully digested, so they remain in the gut and must be broken down by the bacteria there. This can cause an overgrowth of harmful bacteria, and waste products of the digestion process can set off a chain reaction, or “vicious cycle,” of irritation in the intestines.
By limiting your carbohydrates to only ones that are very easily digested, the idea is that there will be no undigested carbohydrates left over to cause overgrowth of bad bacteria and set off the chain reaction leading to irritation.
There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health.
This is a detailed meal plan for a low-carb diet. It explains what to eat, what to avoid and includes a sample low-carb menu for one week.
Low-Carb Eating — The Basics.
Your food choices depend on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don’t eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.
Foods to Avoid.
You should avoid these six food groups and nutrients, in order of importance:
Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many other products that contain added sugar.
Refined grains: Wheat, rice, barley and rye, as well as bread, cereal and pasta.
Trans fats: Hydrogenated or partially hydrogenated oils.
Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced, but contain added sugar.
Highly processed foods: If it looks like it was made in a factory, don’t eat it.
Starchy vegetables: It’s best to limit starchy vegetables in your diet if you’re following a very low-carb diet.
Low-Carb Food List — Foods to Eat.
You should base your diet on these real, unprocessed, low-carb foods.
Meat: Beef, lamb, pork, chicken and others.
Fish: Salmon, trout, haddock .
Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
Fruits: Apples, oranges, pears, blueberries, strawberries.
Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.
High-fat dairy: Cheese, butter, heavy cream, yogurt.
Fats and oils: Coconut oil, butter, olive oil and fish oil.
_ Foods that are high in carbohydrates.
Tubers: Potatoes, sweet potatoes.
Unrefined grains: Brown rice, oats, quinoa.
Legumes: Lentils, black beans, pinto beans.
Healthy, Low-Carb Snacks.
if you get hungry between meals, here are some healthy, easy-to-prepare, low-carb snacks that can fill you up:
A piece of fruit.
One or two hard-boiled eggs.
Leftovers from the previous night.
A handful of nuts.
Results of a low-carb diet.
1. Weight loss.
Most people can lose weight if they restrict calories and increase physical activity.
2.help lower the risk of type 2 diabetes.
3. heart disease.
A sudden and drastic reduction in carbs can cause temporary side effects, such as:
Severe carb restriction can cause your body to break fat down into ketones for energy.
This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.
Kris Gunnars (9-1-2013), “A Low Carb Diet Meal Plan and Menu That Can Save Your Life”، www.healthline.com
Low-carb diet: Can it help you lose weight?”, www.mayoclinic.org
Kathleen M. Zelman, “Specific Carbohydrate Diet: Diet Review”، www.webmd.com